Originally published November 7 2005
Dietitian counsels consumers to broaden their vitamin and mineral intake
by Mike Adams, the Health Ranger, NaturalNews Editor
Leslie Beck, a Toronto-based dietitian, gives practical advice about how to create a diet with a range of vitamins and minerals, particularly the lesser-known vitamins D and K.
You might think you already know how to eat right to keep your bones strong -- get calcium, calcium and more calcium.
An estimated one in four women over the age of 50 have osteoporosis, the bone-thinning disease that increases the risk for fractures, particularly of the hip, spine and wrist.
The silent and insidious bone loss that may lead to osteoporosis can happen well before you hit your 50s.
If your diet lacks calcium, it will be taken from your bones to perform these tasks.
According to Canadian data, only men, ages 18 to 49, consume enough calcium to meet their daily requirements.
Calcium-enriched beverages, such as soy, rice and fruit juice, provide about 300 milligrams per cup (250 ml).
Cooked greens, legumes, almonds, tofu and canned fish with the bones also offer calcium.
Calcium carbonate supplements typically provide 500 milligrams of the mineral and are best absorbed when taken with food.
Calcium is best absorbed in doses of 500 milligrams or less, so spread your intake over the course of the day.
Recent studies show that all age groups lack vitamin D in their blood.
The Nurses' Health Study from Harvard University reported that women who consumed the most vitamin K (150 to 250 micrograms per day) had a 30-per-cent lower risk of hip fracture compared to women whose diets supplied less than 109 micrograms.
Vitamin K stimulates the production of osteoclacin, a protein that strengthens bone.
Weight-bearing exercises that force your bones and muscles to work against gravity -- walking, jogging, stair climbing, hiking, and skating -- stimulate bones to increase in strength and density.
And strength training using free weights, weight machines or exercise bands strengthens muscles and the bone in that area.
Caffeine increases calcium excretion in the urine.
All content posted on this site is commentary or opinion and is protected under Free Speech. Truth Publishing LLC takes sole responsibility for all content. Truth Publishing sells no hard products and earns no money from the recommendation of products. NaturalNews.com is presented for educational and commentary purposes only and should not be construed as professional advice from any licensed practitioner. Truth Publishing assumes no responsibility for the use or misuse of this material. For the full terms of usage of this material, visit www.NaturalNews.com/terms.shtml